Adam said:

Some new content on my site.  If you like race data, this one is for you.

http://kensingtoncycling.club/2015/09/12/mt.-tam-hill-climb-race-report/

Impressive race - SUCKS to get burned at the line like that. 2016 is looking dapper for you sir.

@JohnMalcolmson - Secret to boosting that number...I train that effort all the time.  Where I live there are a plethora of excelling climbs ranging from 8 minutes to 45.  All perfectly paved, low traffic, no stop lights.  Take your pick-grades on offer from 5-10% average.  Also, every single race more or less comes down to that- a max 10-20 minute (sometimes longer!) effort (often after 50+ miles of racing) at some point or points in the event, so it had to be a focus and part of routine.  I train up those roads 4+ times per week, not all max effort of course, but steady pace, constant effort.  No secret to it I am afraid.  That is really hard to mimic in NY- going somewhere where you can do a 20 minute uninterrupted effort is hard- indoor trainer anyone??

Thanks for the sprint tip.  A major focus for me for the next 3 months are the shorter efforts.  I am really coming to grips with climbing but efforts from 20 secs to 5 minutes will be a major focus.

On an aside, if you (or anyone else who has something to say) would like to write a guest blog I would be flattered.  You have a great take on "sealing the deal" John - aka winning.  Your thoughts and strategy on that in a succinct piece would be an excellent addition and a benefit any rider.

@Adam I love your use of the word plethora, it's on the up and up too. https://books.google.com/ngrams/graph?year_start=1800&year_end=2008&corpus=15&smoothing=7&case_insensitive=on&content=plethora&direct_url=t4;,plethora;,c0;,s0;;plethora;,c0;;Plethora;,c0

The secret to raising ftp is simply move to Cali. I assumed that was the answer, the depth of talent in Cali is no joke. 

Be happy to cobble a few sentences together for KCC left coast. Really you just need to watch the movie The Seven Samurai. Then watch all Kurosawa's movies. God he's awesome.

Have you connected with W. Doyle Capitman btw?

Please do John- put a few sentences down.  I 'd love to have your thoughts.  If you are stuck for ideas you have always had an amazing take on what it is to sit "in the throne"-that magical place 7th wheel which you seem to be so amazing at sitting in.  Your sprinting is superb so that could be a topic too.  How about the back story to your debut album "Wrong Way Round the Velodrome"?  Anything of interest to bike racers is good.  Pen a few lines and we'll get something up.

Have spoken to WDC a couple of times as he rides off road and invites me.  Had to decline until now because I had no bike- but that changed today!!  Got a new bike and it is amazing.  It is one of these: http://www.cannondale.com/nam_en/2015/bikes/black-inc/mountain/scalpel-29-carbon-black-inc

It has electric gears and when I click it chooses which derailer to change for me.  I have excites.


Yep Cali has loads of people who are really, really good at playing bikes.  It's not fair.

^at this point is it really necessary to mention the color? I mean #clearlyafetish

I'm on the fence about this guy, but I do like this training idea.

http://velonews.competitor.com/2013/10/news/phil-gaimon-journal-the-tour-de-phil_304861

I know the data on stretching is equivocal.  
All the same, here is Ben Jacques-Maynes on his routines

http://reviews.mtbr.com/how-to-stretching-for-cyclists

Fuck that. When can I get a microbiome transplant?

Jules said:

Fuck that. When can I get a microbiome transplant?

isn't that just a nice way of saying you want to inject somebody else's crap up your own backside?

Adam said:

Please do John- put a few sentences down.  I 'd love to have your thoughts.  If you are stuck for ideas you have always had an amazing take on what it is to sit "in the throne"-that magical place 7th wheel which you seem to be so amazing at sitting in.  Your sprinting is superb so that could be a topic too.  How about the back story to your debut album "Wrong Way Round the Velodrome"?  Anything of interest to bike racers is good.  Pen a few lines and we'll get something up.

Have spoken to WDC a couple of times as he rides off road and invites me.  Had to decline until now because I had no bike- but that changed today!!  Got a new bike and it is amazing.  It is one of these: http://www.cannondale.com/nam_en/2015/bikes/black-inc/mountain/scalpel-29-carbon-black-inc

It has electric gears and when I click it chooses which derailer to change for me.  I have excites.


Yep Cali has loads of people who are really, really good at playing bikes.  It's not fair.

What's with the stoic look on that cashiers face?  He just made a $12K sale...you'd think he'd be happier?  Maybe he was waiting for u to roll that plastic hoopty out the door before he did this..

Bro- me gets mate's rates.  When I asked them how much I would pay if they ordered that bike for me (they don't ever have them in a store and it took 10 weeks to arrive),  they let me have it for $7k.  Sold! The way C'dale pricing works apparently- they shift so many Cannondale bikes that they get a better rate direct from the manufacturer.

Still- $7k is a nice sum for the store too.

For $7K...I could get a Honda 650XLR....wheelie over you and your plastic bike & still have gas $$$ for 3 years of riding left over..how's that "bro"?

But Yacks, I like riding the bike.

It's really nice....

The art of resting hard

http://velonews.competitor.com/2015/11/training-center/relax-and-recover-the-art-of-resting-hard_388979

Of note: ice baths are seen to have some value.  

Calling team Dr. Roazen, this question is for specifically for you. Setting aside discussions of stretching, chiropractors, acupuncturists, and a good core routine for the moment...

For those of us (almost all it seems) who suffer back pain in the course of a CX race, would it be advantageous to take ibuprofen BEFORE the race in the hopes that you might be suffering less and pedaling harder throughout?

Doc Roazen off the forum tonight, but sends this:

Ibuprofen, like all NSAIDS, interfere with your body's sweat regulation mechanisms. Best to take it after - I know of no studies showing benefit from preemptive ibuprofen (only harm when used during periods of significant exertion). A less sexy, harder, better idea: CORE STRENGTHEN like a mofo and save your back properly.

It's why Med tents along the course of the NYC marathon, and 1/2s, and 10ks, all refuse to give participants NSAIDs.

"interfere w/body's sweat regulation..."

holy crap. I DID NOT KNOW THIS. #Mindblown

Guess it's tramadol for me...haha. JK.

You mean I can take ibuprofen during the summer months instead of using Axe antiperspirant??? #iliveineasternqueensnow

Marc Bertucco said:

Calling team Dr. Roazen, this question is for specifically for you. Setting aside discussions of stretching, chiropractors, acupuncturists, and a good core routine for the moment...

For those of us (almost all it seems) who suffer back pain in the course of a CX race, would it be advantageous to take ibuprofen BEFORE the race in the hopes that you might be suffering less and pedaling harder throughout?

Be safe Marc, you don't want to become someone like me who's taking muscle relaxants and Gaba compounds for the neuropathy because of unsolved back pain issues. I strongly advice that you join a Pilates mat class around your neighborhood and attend classes 2-3 a week.

Jules said:

Doc Roazen off the forum tonight, but sends this:

Ibuprofen, like all NSAIDS, interfere with your body's sweat regulation mechanisms. Best to take it after - I know of no studies showing benefit from preemptive ibuprofen (only harm when used during periods of significant exertion). A less sexy, harder, better idea: CORE STRENGTHEN like a mofo and save your back properly.

It's why Med tents along the course of the NYC marathon, and 1/2s, and 10ks, all refuse to give participants NSAIDs.

So I'm an extreme sweater. For a given ride, I never see anyone with as much salt left in their jersey as mine. Could ibuprofen kill several birds with one stone for me?

Well a simple Excite search could have answered that question. Ibuprofen causes excessive sweating.

Damn it Jeffrey, I thought I would be living the dream this summer, free from the sweaty shackles of pit marks by popping a few pills before important meetings.

Jeffrey White said:

Jules said:

Doc Roazen off the forum tonight, but sends this:

Ibuprofen, like all NSAIDS, interfere with your body's sweat regulation mechanisms. Best to take it after - I know of no studies showing benefit from preemptive ibuprofen (only harm when used during periods of significant exertion). A less sexy, harder, better idea: CORE STRENGTHEN like a mofo and save your back properly.

It's why Med tents along the course of the NYC marathon, and 1/2s, and 10ks, all refuse to give participants NSAIDs.

So I'm an extreme sweater. For a given ride, I never see anyone with as much salt left in their jersey as mine. Could ibuprofen kill several birds with one stone for me?

Jeff, you don't want to mess with me in the salty sweater department. I totally rule that world. Just wait till summer and I'll show you who's boss!

(grossest smack talk on KCC forum to date)

Marc Bertucco said:

Jeffrey White said:

Jules said:

Doc Roazen off the forum tonight, but sends this:

So I'm an extreme sweater. For a given ride, I never see anyone with as much salt left in their jersey as mine. Could ibuprofen kill several birds with one stone for me?

Jeff, you don't want to mess with me in the salty sweater department. I totally rule that world. Just wait till summer and I'll show you who's boss!

Not only does Marc resemble Lot's wife at the end of a long ride in the summer, he also refuels after long races with the saltiest chips he can find at the nearest quickie-mart.

(now the smack talk gets biblical)

Oh you want to get Biblical? If that whale swallowed me instead of Job, the whale would have been all, "Wow, that guy is salty. And I'm a saltwater creature."

My skin sweat gets so viscous you could lube a chain with it (though that would only work for a few minutes until all the water evaporated and the chain instantaneously rusted itself into nothingness).

The salt eagle on my back after a long ride is larger and more intricate than the hood of a 1978 Pontiac Firebird Trans-Am.